WEEK 8 – Day 34, Friday – 4th June 2021

Week 8 – Day 39

Warmup:
3 Sets
30sec KB Cross Body Carry/arm
6-8 Single Leg GHD Hip Ext/leg
2 Wall Walk + 15′ HS Walk Away From the Wall
https://youtu.be/bqBvsheL9AM
https://youtu.be/-ZVfjmyx0jI
https://youtu.be/5it610ZpB4M

A) Back Squat

20X0; 8-10reps x 2 sets; rest as needed
*LOWER Volume Week – Deload
*Next Week we shift priority again

B1) Goblet Box Pistol

30X1; 4-6/leg; rest 90sec x 3
*increase load from last week
https://youtu.be/KUnDRyv7-nI

B2) Glute Bridge Single Arm DB Bench Press

30X0; 6/arm; rest 45sec x 3
https://youtu.be/mIyRALXcSms

B3) Strict Straight Body Legless Rope Climb

2-3reps; rest 90sec x 3
https://youtu.be/P-CuG0HMN5s
https://youtu.be/gQoekljRC7M

*Scaling Option – perform a standard rope climb with legs

C) 3 Sets @ 85% Effort

Row 300/270m
12 Dumbbell Suitcase Walking Lunge 50/35
8 Parallete Push Ups
16 Plank DB Rows 50/35 8/arm
8 Parallete Push Ups
12 Dumbbell Front Squats 50/35
rest walk 2:30 (decrease rest to 2:00 after set 2)